macam speedwork..only mine is 1 mins run (not jog) then 2 mins rest time jog/walk for 12 reps

=..=

first week.. 8 mins run.. then 12mins run.. macam mau cuba.

macam teringat this melbourne runner pula...

Run 2 tiang.. then jalan 1 tiang.. run 2 tiang then jalan 1 tiang.. haha

bagus ni...daniel showed me this when i have no idea how to train for my 1st 10k..it really worked!!

massy tipu tu...when she malas she walk all the way